The Adonis muscle takes its name from Adonis, the symbol of beauty, youth and love in Greek mythology. Especially the beauty and youth of Adonis are emphasized in mythological stories. For this reason, the name of the muscle is also associated with the youth and beauty symbolized by Adonis. When the Adonis muscle is strengthened with regular exercises, it adds an aesthetic appearance to the body. Strengthening the Adonis muscles not only provides an aesthetic appearance, but also provides balance and stability in the body.
What is the Adonis muscle?
The Adonis muscle is a V-shaped muscle group in the interior of the pelvis that plays an important role in abdominal, hip and leg movements. The Adonis muscle, also known as the “iliopsoas” muscle, is formed by the fusion of the muscles that perform hip flexion and external rotation. The Adonis muscle, which is confused with the oblique muscle, is mainly located in the lower part of the oblique muscle group. The Adonis muscle is weakened by prolonged sitting or working in an incline position. This causes problems such as hip and back pain. Strengthening the Adonis muscle can provide better performance in leg movements, reduce the risk of injury, and help your posture.
How is the Adonis muscle made?
There are many different exercises and techniques to build the Adonis muscle. These include exercises, yoga and pilates movements, stretching movements, massage and physiotherapy. Among the exercises, movements such as leg raises, hip flexor stretch, step-ups, lunges, squats and planks stand out. These exercises help strengthen muscles and increase flexibility.
Yoga and pilates movements can also be a suitable option to strengthen the adonis muscles. These movements lengthen and strengthen muscles, correct posture, and increase body awareness. Stretching also helps to lengthen the muscles and increases the flexibility of the muscles.
How does the Adonis muscle develop?
Here are the main recommendations for developing the Adonis muscle:
- Do stretching exercises: Stretching the Adonis muscles allows the muscles to lengthen and strengthen. For example, you can do twists, lunges or reverse squats.
- Use an exercise ball: The exercise ball is a good tool to strengthen the adonis muscles. Lying on your back, grasp the ball between your legs and bend your legs to pull the ball towards your torso.
- Do core exercises: Adonis muscles work together with the abdominal muscles. Therefore, strengthening the core muscles can also help strengthen the adonis muscles. Exercises such as planks, crunches, and leg raises strengthen these muscles.
- Take regular walks: Regular walking strengthens the adonis muscles. Lifting your legs high and squeezing your hips with each step while walking will work your adonis muscles.
- Massage: Relaxing your Adonis muscles by massaging can make the muscles work better. Massaging the hip area increases blood circulation and relaxes the muscles.
- Adopt active lifestyle: Long periods of sitting can cause weakening of the adonis muscles and decrease in flexibility. Therefore, by adopting an active lifestyle, you can strengthen your muscles with activities such as walking, running, cycling and yoga regularly.
What are Adonis muscle building exercises?
If you have any health problems or feel pain while doing these exercises, you should definitely consult your doctor. The main adonis muscle movements you can do to strengthen the adonis muscles are:
- Twist: Lie on a mat, bend your knees and place the soles of your feet on the floor. Pull your left leg towards your chest and hold in this position for 30 seconds. Then switch legs.
- lunges: Keeping your feet shoulder-width apart and your hands on your waist, step forward with your right foot and bend your right knee. Lower your left knee towards the floor and hold this position for 3-5 seconds. Then switch legs.
- Leg Raises: Lie on a mat and spread your hands out to the sides. Raise your legs straight parallel to the floor and hold in this position for 5-10 seconds. Then slowly lower your legs.
- Plank: Standing on your elbows and toes, keep your body straight and tighten your hips. Stay in this position for 30 seconds to 1 minute.
- Leg Raises with Exercise Ball: Sit on an exercise ball, stretch your legs toward the floor, and hold the ball between your legs. Slowly lift your legs up and squeeze the ball between your knees. Hold this position for 5-10 seconds and then slowly lower your legs.
- Burpee: Stand with your feet shoulder-width apart, sit in a squat position and place your hands on the floor. Then kick your legs back, get into a plank position, bring your legs forward again and jump up.
- To ride a bike: Cycling is a great exercise to work your adonis muscles. You can strain your adonis muscles even more by increasing the speed of the bike or going uphill.
- Adonis Bridge: Lie on your back and bend your knees, place your feet on the floor. Bring your feet close to your hips and open your arms to the sides. Inhale and lift your hips up. Slowly lower your hips and lower back to the floor and repeat.
- Single Leg Deadlift: Keep your feet shoulder-width apart and your hands on your waist. Lift your left foot off the ground and press your right foot firmly on the ground. Push your hips back and grab your left leg with your right hand. Then slowly return to the starting position and switch legs.
- Lunges with Twist: Put your feet shoulder-width apart and your hands together in front of your heart. Take your right foot forward and bend your right knee. Then rotate your body to the right and place your left hand on your right knee. Return to the starting position and switch legs.
- Iliopsoas and Quadricep Stretch: Sit on your knees, support the floor with your hands. Extend your right foot forward and place your left foot under your knee. Place your left hand on your right knee and slowly lower your left hip toward the floor. Change position and repeat.
- Squat with Kickback: Keep your feet shoulder-width apart and your hands on your waist. Get into a squat position, slowly push your hips back and kick your right foot back. Return to the starting position and switch legs.